1. Buy brown
We’re starting strong with the least sexy but maybe most effective tip.
Wholemeal bread, wholewheat pasta, brown rice all bump up your fibre without you having to think too hard.
I still love a fluffy white toasted sourdough moment. But I just try to tilt towards wholemeal, where I can.
Think:
- Wholemeal bread most of the time (sourdough still gets a look-in)
- Wholewheat pasta when I’m cooking at home
- Brown rice
These are usually basic items you’d keep on your shelf anyway, so swapping them out once you’re done with your current stock is easy.
2. Beans beans beans (& pulses)
Beans are doing the most, and are also enjoying a moment in the spotlight right now.
And for good reason. They’re fibre powerhouses that also bring plant protein along for the ride.
Think lentils, chickpeas, black beans.
And I’ve started sneaking them into everything:
- Stirred into pasta sauces
- Mixed into salads so lunch feels less sad
- Mashed into skin-on potatoes for extra texture and smugness (My fave hack)
My current obsession is the range from Bold Bean Co. Organic and packaged in their own stock with a pinch of salt and no artificial additives, they’re genuinely so delicious.
3. Get picky with fruit
Not all fruit is the same when it comes to fibre content, so I’ve started being slightly strategic about it.
My go-to high fibre fruits are:
- Avocado (I’m lactose intolerant so this is basically butter for me)
- Raspberries
- Blackberries
- Pears (skin on, always)
- Apples (also skin on)
The skin-on rule is key, apparently. That’s where a lot of the fibre lives, so peeling fruit will leave some of those benefits on the chopping board.
4. Nuts as a snack
This one is very simple and very underrated.
A small handful of nuts in the afternoon does two things:
- Adds fibre without effort
- Stops me becoming a snack goblin at the office at 3pm
I aim to keep them unsalted and un-sugared because I’m trying to be a grown-up about it, but I love the Belazu nut mixes (especially this one in Rose Harissa) too.
5. The “cooling hack”
Sounds rogue right? However, I picked this one up after a nutritionist consultation I had after doing Myota’s gut microbiome test kit a little while back.
The idea is this: cook starchy foods like rice, pasta, or potatoes, then cool them in the fridge overnight.
Why? It turns some of the starch into resistant starch, which behaves a bit like fibre in your gut.
So now I batch cook rice and eat it cold in salads and turn leftover potatoes into next-day lunch situations multiple times a week.
PakarPBN
A Private Blog Network (PBN) is a collection of websites that are controlled by a single individual or organization and used primarily to build backlinks to a “money site” in order to influence its ranking in search engines such as Google. The core idea behind a PBN is based on the importance of backlinks in Google’s ranking algorithm. Since Google views backlinks as signals of authority and trust, some website owners attempt to artificially create these signals through a controlled network of sites.
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The purpose of a PBN is to give the impression that the target website is naturally earning links from multiple independent sources. If done effectively, this can temporarily improve keyword rankings, increase organic visibility, and drive more traffic from search results.